Tuesday November 8, 2011

AM
10min easy run warm up
+
hills:
30-40 sec up @ 90% pace, high knee drive and constant pace
Walk down 1-2 min
run 1-2 min easy recovery x 8
+
10 min easy run cool down

PM
Muscle Up Practice - false grip strict - amrap in 10 min
rest
Muscle Up practice - non false grip with kip, doubles unbroken
rest as needed b/t doubles for 8 min
+
3 min AMRAP @ high speed, high turnover - 100%:
5 box jumps - 20"
5 power clean - 95#
5 burpees
5 push jerk - 95#
(envision getting out in front in wod and then pacing fast for a minue, then hammerin for the finish)

rest 20 min

3 min AMRAP @ high pace/effort - 100%
5 KBS - 2pd
15 double unders
5 burpees
(non stop, breathing control ONLY occurs on the KBS - keep breath rate high on DU's and burpees)

rest 20 min

Row 1K @ 100% - not a PB but use perfect form and pace based on how you feel - drop the hammer with good form with 250 m to go


Results:


AM
I found a hill that allowed a distance for 35 second sprint.  Paced off it was about 150 meters.  These sprints felt really good.  I was able to get good height from my knees and felt strong and tight on my posterior chain on the sprints within the first 75 meters, but on the second 75 meters felt like I was dragging two midgets from my ankles.  But my breathing and recovery is getting noticeably better from the sprints.  


PM
The strict MU practice went well.  Ive always use a non false grip when doing my MU.  Luckily fellow Big Dawg Matt Mo was there to walk me through the learning process.  Within 5 minutes he had me doing strict MU.  I spent the first 10 minutes doing one strict false grip MU every 45 seconds.
The non false grip MU felt powerful and fast.  I strung up doubles every 30 seconds for the duration of the 8 minutes.  Keeping mental image if a violent kip and turn over helped a lot in addition to  getting full extension, turn out and bouncing at the bottom of the movement.  


The first set of Anaerobic Lactic Endurance mixed modality EST went well.  I completed the 3 minutes with 5 complete rounds of 5-20" box jumps, 5-95# power cleans, 5 burpies, and 5-95# push jerks.  I was able to get out in front, get into a rhythm, then with 1 minute left, pushed the limit.  
The 20 minute recovery felt to long, but I know that with that recovery comes the ability for greater power output in the next set.
The second set of ALE felt good as well.  5 kbs with 2 pood, 15 du( I used the #4 weight Rx jump rope), and 5 fast burpies.  My burpies felt a little slow, I normally feel a pop at the bottom like I can easily push up to my feet, but I didnt feel it this time.  I finished the 3 minutes with 6 rounds and 3 kbs.  Like the previous ALE, I got out ahead, maintained for a minute, then pushed it with a minute to go.
This time the 20 minute break was welcomed
The third ALE, a 1k row was completed in 3:22.  I attempted the advice of get out in front, maintain, then with 250m to go, drop the hammer.  I got out in front, tried to maintain, from 500-750 meters my breathing was becoming increasingly erratic and I noticed a decrease in m/500.  I felt a big burn in my legs as a result of still pushing through my toes and firing my quads.  This one put me on my back for a bit.